15 Red, White & Blue Protein Snacks for 4th of July Parties
Planning a 4th of July party doesn’t mean you have to load up on sugar and empty carbs. These red, white, and blue protein-packed snacks are designed to fuel your guests with festive fun and lasting energy.
Whether you’re hosting a backyard BBQ, heading to the beach, or packing a picnic, these colorful and creative snacks will keep your crowd satisfied—and Instagram ready!
From berry-loaded bites to cheesy creations and meat-based skewers, here are 15 crowd-pleasing snacks that deliver bold patriotic flair and muscle-friendly fuel.
1. Red, White & Blue Greek Yogurt Bark
Description:
This frozen treat is creamy, crunchy, and packed with protein. The Greek yogurt base delivers a hit of muscle-fueling goodness, while strawberries and blueberries bring that classic patriotic color.
Ingredients:
- 2 cups full-fat plain Greek yogurt
- 1 tbsp honey or monk fruit sweetener
- 1/4 cup sliced strawberries
- 1/4 cup blueberries
- 2 tbsp chopped almonds or pistachios
Instructions:
- Mix Greek yogurt with sweetener and spread evenly on a parchment-lined baking sheet.
- Top with berries and chopped nuts.
- Freeze for 3–4 hours until firm, then break into bark pieces.
- Serve frozen on a chilled tray.
2. Mini Cottage Cheese & Berry Cups
Description:
Cottage cheese is an underrated protein hero. These mini cups layer it with berries and a touch of cinnamon for a quick and refreshing red, white, and blue bite.
Ingredients:
- 1 cup cottage cheese
- 1/4 cup diced strawberries
- 1/4 cup blueberries
- Dash of cinnamon or granola (optional)
Instructions:
- Scoop cottage cheese into mini cups or jars.
- Layer with strawberries and blueberries.
- Sprinkle cinnamon or granola on top if desired.
- Serve chilled.
3. Patriotic Turkey & Cheese Roll-Ups
Description:
These no-carb roll-ups are simple, satisfying, and endlessly snackable. Use sliced cheese and deli turkey to create a handheld bite, then skewer with colorful fruits.
Ingredients:
- 6 slices deli turkey
- 6 slices mozzarella or provolone
- Strawberries and blueberries
- Toothpicks or mini skewers
Instructions:
- Roll turkey around a slice of cheese and slice into pinwheels.
- Skewer each pinwheel with a blueberry on one side and a small strawberry chunk on the other.
- Arrange on a platter and keep cool until serving.
4. Red Pepper Hummus Protein Cups
Description:
These crunchy, creamy protein cups use red bell pepper boats filled with hummus and topped with a touch of blue cheese for patriotic flair and plant-based protein.
Ingredients:
- 2 large red bell peppers, halved and deseeded
- 1/2 cup high-protein hummus
- 2 tbsp crumbled blue cheese
- Optional: hemp seeds or paprika for garnish
Instructions:
- Cut red bell peppers into 3–4 inch long “boats.”
- Fill each with 1–2 tbsp of hummus.
- Sprinkle blue cheese on top.
- Garnish with hemp seeds or paprika and serve fresh.
5. Berry Protein Smoothie Shooters
Description:
These colorful smoothie shots are high in protein and perfect for sipping between fireworks and festivities. Bonus: they’re super easy to prep in bulk.
Ingredients:
- 1/2 cup strawberries
- 1/2 cup blueberries
- 1 scoop vanilla protein powder
- 3/4 cup almond milk or Greek yogurt
- Ice cubes
Instructions:
- Blend all ingredients until smooth.
- Pour into small shooter glasses.
- Serve chilled with festive straws or mini flags.
6. Chicken, Mozzarella & Berry Skewers
Description:
This sweet-and-savory combo brings together grilled chicken chunks, mini mozzarella balls, and juicy berries for a patriotic protein punch on a stick.
Ingredients:
- 1 cooked chicken breast, cut into cubes
- 1/2 cup blueberries
- 1/2 cup strawberries (halved)
- 1/2 cup mozzarella balls
- Small wooden skewers
Instructions:
- Alternate chicken, mozzarella, strawberries, and blueberries on each skewer.
- Chill or serve immediately with a drizzle of balsamic glaze (optional).
- Great for grab-and-go snacking.
7. Red, White & Blue Egg Salad Stuffed Tomatoes
Description:
Stuffed tomatoes are a fun twist on deviled eggs—with an Independence Day makeover. The egg salad packs in the protein, while the bright tomatoes and blueberry topping add flair.
Ingredients:
- 4 medium tomatoes
- 4 boiled eggs, chopped
- 2 tbsp mayo or Greek yogurt
- Salt, pepper, paprika
- Blueberries (for garnish)
Instructions:
- Slice tops off tomatoes and scoop out the centers.
- Mix egg salad with mayo, salt, and pepper.
- Spoon into each tomato.
- Garnish with a single blueberry on top and sprinkle with paprika.
8. Greek Yogurt Chicken Salad Lettuce Wraps
Description:
A creamy chicken salad made with Greek yogurt instead of mayo—served in crisp lettuce leaves with strawberries for a red-white combo and a pop of blueberries on the side.
Ingredients:
- 1 ½ cups cooked shredded chicken
- 1/3 cup plain Greek yogurt
- 1 tbsp Dijon mustard
- Salt and pepper
- 1/2 cup diced strawberries
- Romaine or butter lettuce leaves
- Optional: blueberries for garnish
Instructions:
- Mix chicken, yogurt, mustard, salt, and pepper.
- Fold in strawberries for a sweet twist.
- Spoon mixture into lettuce leaves.
- Serve with a few blueberries sprinkled on the plate.
9. Hard-Boiled Egg & Berry Snack Box
Description:
This protein-packed snack box is perfect for party grazing. Think meal-prep meets patriotic flair with eggs, cheese cubes, and fresh berries.
Ingredients:
- 4 hard-boiled eggs, halved
- 1/2 cup mozzarella or white cheddar cubes
- 1/4 cup blueberries
- 1/4 cup raspberries or strawberries
Instructions:
- Arrange all ingredients in a divided tray or box.
- Sprinkle eggs with salt and paprika if desired.
- Keep chilled until serving.
10. Patriotic Protein Chia Pudding Cups
Description:
Layered chia pudding with red, white, and blue toppings makes a festive and filling treat rich in fiber and plant-based protein.
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- Strawberries and blueberries for topping
Instructions:
- Mix chia seeds, almond milk, and protein powder. Let sit 30 minutes (or overnight) to thicken.
- Spoon into small cups and top with berries in flag-like rows.
- Serve chilled.
11. Tuna & Red Pepper Stuffed Eggs
Description:
These high-protein bites combine creamy tuna salad with a patriotic twist—topped with red bell pepper and a single blueberry for flair.
Ingredients:
- 6 hard-boiled eggs
- 1 can tuna, drained
- 2 tbsp mayo or Greek yogurt
- 2 tbsp diced red bell pepper
- 6 blueberries
Instructions:
- Halve the eggs and remove yolks.
- Mix yolks with tuna, mayo, and seasoning.
- Fill egg whites with tuna salad.
- Top each with diced red pepper and one blueberry.
12. Red Cabbage Turkey Meatballs
Description:
These juicy turkey meatballs are mixed with shredded red cabbage and herbs, giving them a colorful hue and nutrient boost. Serve with a dollop of sour cream or Greek yogurt.
Ingredients:
- 1 lb ground turkey
- 1/2 cup shredded red cabbage
- 1 egg
- 1/4 cup almond flour
- 1 tsp garlic powder
- Salt and pepper
Instructions:
- Mix all ingredients and form into small meatballs.
- Bake at 375°F for 18–20 minutes or until cooked through.
- Serve warm with sour cream and optional blueberry garnish on the platter.
13. Protein-Packed Red, White & Blue Pinwheels
Description:
These eye-catching roll-ups are made with low-carb tortillas, cream cheese, deli meat, and a swirl of berries for surprise flavor and color.
Ingredients:
- 3 low-carb tortillas
- 1/2 cup whipped cream cheese
- 6 slices turkey or chicken
- 1/4 cup diced strawberries
- 1/4 cup blueberries
Instructions:
- Spread cream cheese over each tortilla.
- Add turkey slices and scatter berries on top.
- Roll tightly and slice into pinwheels. Chill before serving.
14. No-Bake Berry Protein Balls
Description:
Sweet, chewy, and festive—these protein balls are packed with almond butter, protein powder, and freeze-dried berries for a red-and-blue speckled treat.
Ingredients:
- 1/2 cup almond butter
- 1/4 cup vanilla protein powder
- 2 tbsp crushed freeze-dried strawberries
- 2 tbsp crushed freeze-dried blueberries
- 1 tbsp coconut flour (if needed to thicken)
Instructions:
- Mix all ingredients until dough forms.
- Roll into bite-sized balls and chill for 30 minutes.
- Serve chilled in a decorative bowl.
15. Patriotic Caprese Skewers with Turkey
Description:
This savory skewer combines the classic Caprese salad with added turkey for a protein boost—layered red tomato, white mozzarella, and blueberry or basil for a fun patriotic spin.
Ingredients:
- 10 cherry tomatoes
- 10 mozzarella balls
- 10 folded turkey pieces
- 10 blueberries or fresh basil leaves
- Skewers
Instructions:
- Skewer tomato, turkey, mozzarella, and blueberry (or basil) in red-white-blue order.
- Drizzle with olive oil and balsamic glaze.
- Serve cold or room temp on a party platter.
